Ratatouille

If you’re looking for a flavourful dish that’s not only rich in taste but also packed with vitamins, antioxidants, and anti-inflammatory benefits, this Healthy Ratatouille is a perfect choice! Whether you're meal prepping for the week or looking for a delicious way to boost your intake of nutrient-dense vegetables, this ratatouille recipe is a must-try. It’s not only a feast for your taste buds but also a powerhouse for your health.

Why Ratatouille?

Ratatouille isn’t just a pretty dish – it’s a nutritional gem. Here’s why:

• Eggplant: High in antioxidants, especially nasunin, which helps protect your cells.

• Bell peppers: Rich in vitamin C, beta-carotene, and vitamin A, these add a colourful and nutrient-packed punch.

• Zucchini: Loaded with fibre, vitamins C and B6, and low in calories.

• Tomatoes: A great source of lycopene, an antioxidant known for supporting heart health and skin health.

• Garlic: Known for its immune-boosting and anti-inflammatory properties.

• Olive oil: Packed with heart-healthy fats and antioxidants, making it a staple in Mediterranean diets for a reason.

This dish is perfect for skin health, immune support, and anti-ageing, and it’s completely plant-based, low in fat, and high in flavour.

The Recipe

Ingredients:

• 1 large eggplant

• 2 medium zucchinis

• 1 large red bell pepper

• 1 large yellow bell pepper

• 1 large red onion

• 4 ripe tomatoes

• 3-4 garlic cloves

• Fresh thyme, rosemary, and basil

• 2 tablespoons extra virgin olive oil

• Sea salt and black pepper to taste

• 1-2 teaspoons balsamic vinegar (optional)

• Optional garnish: Fresh basil or parsley

Instructions:

• Prep the Veggies:
  Begin by rinsing and slicing the eggplant, zucchini, bell peppers, tomatoes, and onion into thin rounds or cubes for an even cook. Mince the garlic. Sprinkle the eggplant with a bit of salt and let it sit for 10 minutes to draw out any bitterness. Then, rinse and pat dry.

• Sauté the Aromatics:
  Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the onion and garlic, sautéing until they soften and become fragrant (about 3-5 minutes).

• Tip for Busy Readers and Those Counting Calories:
  If you're using frozen chopped red onions and garlic, you can skip the sautéing step, saving time and calories. Frozen onions and garlic retain their nutrients, and by omitting the extra olive oil, you reduce the total fat content of the dish!

• Layer and Season:
  In a large oven-safe dish, layer the vegetables over the sautéed (or frozen) onion and garlic. Alternate the slices for a beautiful presentation. Drizzle the remaining olive oil on top, sprinkle with fresh herbs, sea salt, and black pepper. Add balsamic vinegar if you enjoy a hint of sweetness.

• Bake:
  Cover the dish with foil and bake at 375°F (190°C) for 40–50 minutes, uncovering for the last 10 minutes to allow the top to roast slightly. The vegetables should be tender but still have a bit of structure.

• Garnish and Serve:
  Once baked, garnish with fresh basil or parsley. This ratatouille can be served as a standalone dish or paired with quinoa, lentils, or even whole-grain pasta for a complete meal.

Cooking Tips to Minimise AGEs

During cooking, especially at high temperatures, a process called the Maillard reaction occurs, which creates Advanced Glycation End-products (AGEs). These compounds, formed when proteins and sugars interact, can contribute to inflammation and accelerate aging when consumed in high amounts. Baking ratatouille at a lower temperature, like 175°C (347°F), helps reduce AGEs, making this dish even healthier!

If you prefer cooking at higher temperatures, consider using coconut oil instead of olive oil, as it has a higher smoke point. This means it remains stable and less likely to break down into harmful compounds at higher heats, while still adding a delicious, slightly tropical flavour to your ratatouille.

Nutritional Information per Serving:

• Serving Size: About 1 cup (depending on how thinly the veggies are sliced)

• Servings: Approximately 6

• Calories: 120 per serving (this includes the use of olive oil for sautéing; without sautéing, it’s around 100 calories)

• Protein: 2g

• Fat: 6g (with olive oil; without sautéing, about 4g)

• Carbohydrates: 14g

• Fiber: 4g

For calorie-conscious readers: If you use frozen onions and garlic and omit the sautéing step, you can reduce the fat by 2g per serving, making this dish even lighter without sacrificing flavour!

Dirty Dozen: Choose Organic for Healthier Choices

For those of you who are mindful of pesticide exposure, it’s important to note that some of the ingredients in this ratatouille are part of the Dirty Dozen list, meaning they tend to have higher levels of pesticide residue when grown conventionally. To minimise your exposure, consider buying these ingredients organic:

• Bell peppers: Bell peppers often rank high on the Dirty Dozen list due to their thin skin, which makes it easier for pesticides to penetrate.

• Tomatoes: Tomatoes are another entry on the Dirty Dozen list, and their delicate skin also makes them more susceptible to pesticide residues.

The other ingredients, such as eggplant, zucchini, onions, and garlic, are generally lower in pesticide residues and can be bought conventionally without much concern. If you're prioritising organic produce, choosing organic bell peppers and tomatoes for this recipe can make a meaningful difference in reducing your exposure to harmful chemicals while still enjoying a nutritious and delicious meal.

How to Use Ratatouille

One of the best things about this ratatouille is its versatility! Here are some ways to enjoy it:

• Meal prep: Make a batch ahead of time and enjoy it throughout the week. It freezes well, so you can store leftovers in individual portions for an easy grab-and-go meal.

• Pasta sauce: Blend it for a smooth, rich pasta sauce or leave it chunky and toss it with your favourite whole-grain or legume-based pasta.

• Protein pairing: Add some grilled chicken, turkey, or a plant-based protein like tofu or lentils to make it even more filling.

Health Benefits

Each ingredient in this ratatouille brings its own set of health benefits:

• Eggplant (is high in fibre and antioxidants, promoting healthy digestion and reducing oxidative stress.

• Bell peppers are loaded with vitamins A and C, boosting immune function and supporting skin health.

• Zucchini adds a low-calorie source of fibre, helping to regulate digestion and blood sugar levels.

• Tomatoes are rich in lycopene, which is known for its heart-health and anti-inflammatory benefits.

• Garlic has been shown to support heart health and strengthen the immune system.

• Olive oil is an excellent source of healthy fats that support brain function and cardiovascular health.

Why It’s Great for Fitness Enthusiasts

For those of you training or focused on a healthy lifestyle, this ratatouille is a fantastic addition to your meal plan:

• Low-calorie: Perfect for those looking to maintain or lose weight without sacrificing nutrition.

• Rich in fibre: Keeps you feeling full longer and helps regulate blood sugar.

• Packed with antioxidants: Supports recovery and reduces inflammation, making it an excellent choice for post-workout meals or recovery days.

Final Thoughts

This ratatouille is not only easy to make but incredibly nourishing. With its rich blend of vegetables, heart-healthy olive oil, and herbs, it’s perfect for meal prepping or as a nutrient-dense addition to any meal. Whether you serve it as a main dish, side, or even use it as a pasta sauce, it will leave you satisfied and full of vitamins, antioxidants, and flavour.

By making smart choices like opting for organic versions of the Dirty Dozen ingredients, you’re ensuring that your meals are as clean and healthy as possible. Enjoy this ratatouille knowing you're fuelling your body with wholesome, nourishing foods!